General information about training sessions
Soccer training isn't a one-size-fits-all approach – it needs to be tailored to your players' needs if you truly want to advance their skills! Each age group presents its own challenges, both physical and mental. Early practice makes perfect – but even experienced players need continuous support! Technique, tactics, athleticism, and, of course, a love of the game must be perfectly coordinated to catapult each player to the next level. Only then will true development occur.
Do you want to optimally support your team in every age group? Schedule your free initial consultation and take your training methods to a whole new level!
Training duration and frequency by age group
The recommended duration and frequency of training sessions varies depending on the age group. It is important to take the physical limits of the players into account.
age group U6 – U10
Recommended training duration: 45–60 minutes per session
Training frequency: 1–2 times per week
Contents:
✓ Technique training: The focus is on ball control, dribbling, passing and simple shots on goal.
✓ Coordination: Improvement of basic motor skills through playful exercises (e.g. catching games, obstacle courses).
✓ Game formats: Small-field games such as 3-on-3 or 4-on-4 to promote understanding of the game and enjoyment of the game.
Special features: In this age group, children should above all enjoy playing. Coaches should take frequent short breaks to keep the young players focused.
age group U11 – U14
Recommended training duration: 60–90 minutes per session
Training frequency: 2–3 times per week
Contents:
✓ Technique and coordination: Intensification of technical training, especially in receiving the ball, passing and dribbling. In addition, there are coordination exercises such as slalom runs and ball control under pressure.
✓ Basic tactical principles: Introduction of simple tactical concepts such as spatial distribution, pressing and transition play. The players learn how to behave in different game situations.
✓ Small-sided games: 5-on-5 or 6-on-6 to develop both technical and tactical skills under increased pressure.
Special features: In this age group, players are ready to understand the first tactical concepts. Training should be more dynamic and intensive, but the technical basics should not be neglected.
age group U15 – U19
Recommended training duration: 90–120 minutes per session
Training frequency: 3–4 times per week
Contents:
✓ Technique under pressure: Training of technical skills under high pressure and in realistic game situations, e.g. quick ball control and precise passes under pressure.
✓ Tactical training: Intensive tactical training, both defensively and offensively. The focus is on game build-up, transition play and specific game forms such as 7-on-7 or 11-on-11.
✓ Athletic training: Additional athletic training for strength, endurance and speed, tailored to the physical demands of football.
Special features: Players in this age group should be trained at a higher tactical and technical level. Athletic training is becoming increasingly important as physical development plays a greater role.
Adult
Recommended training duration: 90–120 minutes per session
Training frequency: 3-4 times per week (plus game on the weekend)
Contents:
✓ High-intensity tactical training: Focused tactical training with an emphasis on complex game systems and tactical subtleties, such as playing with a three- or five-man chain, aggressive pressing or switching play.
✓ Technique and game speed: Improve technical skills at high game speed. Realistic game forms with strong opponent pressure.
✓ Regeneration: Additional units for regeneration and injury prevention, e.g. through stretching, massage and physiotherapeutic measures.
Special features: Seniors need training that both keeps the intensity high and promotes regeneration. The units should be tailored to the individual's physical resilience.
distribution of training units
Each training session should have a clear structure consisting of different phases. These phases must be weighted differently depending on the age group.
warm-up
✓ Age group U6 – U10: 5–15 minutes
✓ Age group U11 – U14: 10–20 minutes
✓ Age group U15 and above: 15–25 minutes
Goal: Physical and mental preparation for training. The warm-up should range from easy coordination exercises such as running ABC for the younger players to dynamic stretching and intensive sprints for the older players. Playful elements with the ball help to keep motivation high and improve ball control --> you can find out more about warming up here.
main part of the training
✓ Age group U6 – U10: 25–40 minutes
✓ Age group U11 – U14: 35–50 minutes
✓ Age group U15 and above: 40–70 minutes
Goal: Promote technical, tactical and athletic skills. The intensity and tactical demands increase with age.
✓ Technique training: Younger players improve their ball control and passing skills through playful exercises. For older players, the focus is on targeted technique exercises under pressure and in realistic game situations.
✓ Tactical exercises: For U11 – U14, simple principles such as spatial distribution and pressing should be taught, while from U15 onwards complex game systems and tactical variations such as switching play and formation changes are trained.
final game
✓ Age group U6 – U10: 10–15 minutes
✓ Age group U11 – U14: 15–20 minutes
✓ Age group U15 and above: 25–30 minutes
Aim: To apply what has been learned in the main part in a realistic game situation. The game formats should encourage teamwork and tactical instructions. For younger players, simple games such as 2-on-2 or 3-on-3 should be the focus, while for older players, games such as 7-on-7 or 11-on-11 should emphasize tactical instructions and the game system.
cooldown
✓ Age group U6 – U10: 5–10 minutes
✓ Age group U11 – U14: 5–15 minutes
✓ Age group U15 and above: 10–15 minutes
Aim: Physical and mental relaxation after training to support regeneration and prevent injuries. Younger players should wind down with simple stretching exercises and quiet games, while older players should focus on easy warm-ups, structured, static stretching and light exercises to promote flexibility.
Training focuses according to age groups
U6 – U10: Joy of playing and technique
In this age group, the focus is on having fun playing. Technique training should be done in a playful way to encourage enthusiasm for the sport.
✓ Dribbling, passing and shooting technique
✓ Easy ball feeling and coordination
✓ Small-field games to increase the understanding of the game
U11 – U14: Technique and first tactics
This is where targeted technical training begins, combined with initial tactical concepts. W
✓ Technique training under pressure
✓ Introduction to basic tactical principles (e.g. spatial distribution, pressing)
✓ Game forms to improve game intelligence
U15 – Adults: Tactics and Competition Preparation
In this age group, training is taken to a higher level. Players learn more complex tactical concepts and are prepared for competition.
✓ Tactical training and system training
✓ Intensive technical training in game situations
✓ Athletics and strength training to improve performance
General: The "golden age of learning" between 8 and 12 years is the phase in which children can learn motor and technical skills particularly quickly. At this age, they develop a great enthusiasm for the game, which makes it ideal to learn or refine basic techniques such as dribbling, passing and ball control, as the ability to absorb information and willingness to learn are at their highest at this age. Many experts consider this period to be very crucial for the long-term development of a football player.
